http://www.youtube.com/watch?v=ZYJ1XVNi46Q

By: Dr. Andrew Smith

By Andrew Smith, Webmaster at UsanaInHealth.com

In my opinion, exercise is vital for anyone, regardless of personal goals and targets relating to health. Exercise is not just for sports people or individuals aiming to reduce weight or gain muscle, it is vital for everyone. If you feel that you do not need to exercise because you look well as you are then it is possible that the inside of your body may tell a different story!

When I recommend physical activity I do not always mean formal exercises in a gym or fitness club setting. I am referring to any activity that gets you moving and pushes your body outside of its usual sedentary or rested state. This is a principle known as OVERLOAD. You overload a muscle when you encourage it to work harder than it normally would and this also applies to your heart muscle!

I am not going to overwhelm you with all the reasons why you should exercise, but I am confident that you are reading this because you want to improve or maintain your health. Health and vitality starts with your capacity and committment to use and improve your physical body.

I am sure that there will still be people reading this, believing that they don’ have time to exercise, or don’t really believe that they need to, but this may be because a part of the brain is attempting to sabotage their efforts to improve their health! This is the same part of the brain that tells you that your exercise plan can wait until Monday, or that one more biscuit wont make any difference! We all have coping strategies of some sort and look to rationalise choices we make, even though we know through standard logic that what we are telling ourselves isn’t necessarily the case! The trick is to learn to recognise when you are making excuses and to learn to not listen to the voice of negativity! This is a hugely important element to making positive changes in any area of your life.

So let me just outline 3 areas to consider for your own personal exercise plan. You must include cardiovascular exercise (elevating your heart rate), muscular exercise (strengthening and toning your muscles) and flexibility exercises (improving your posture and range of motion around your joints). Each of these areas are equally important and should be included in your exercise programme.

Cardiovascular Exercise

In this article I will be detailing cardiovascular exercise. Cardiovascular exercise is necessary for a number of reasons: Firstly, it improves the efficiency of your heart and lungs and enables your body to uptake and circulate greater quantities of oxygen. If your body is able to absorb and pump more oxygen then you are less likely to get out of breath as easily. You will be able to continue exercising for longer periods of time and your heart and lungs will generally be healthier. This is known as cardiovascular fitness.

If we overlook the obvious then there are more advantages to working at greater intensities. If we use a scale of 1 to 10, where 1 is too easy and 10 is almost impossible then you should try to exercise at a minimum of 7. At 7 it should be hard and you will sweat, but you should be able to maintain the intensity for at least 20 minutes. When you exercise at this level, changes begin to happen in your body. Your body lays down more mitochondria in the muscles and the mitochondria are responsible for absorbing oxygen. To cut a long story short, your body can only burn fat in the presence of oxygen, so the higher your body’s capability to absorb oxygen, the greater your capacity to burn fat!

There is another school of thought that implies you should exercise at an intensity of 6 out of 10, as this is the ‘fat burning zone’. Let me just clarify this: you DO NOT burn more fat working at an intensity of 6 out of 10 than you do at an intensity of 7 out of 10! PERIOD! However, if you cannot sustain at least 20 minutes at higher intensity then you should reduce your level of difficulty to achieve the duration. In my opinion this is the only time you should exercise at a lower intensity (other than warm ups and cool downs). Working at 6 out of 10 will NOT encourage your body to undergo change and become a fat burning machine!

That said, only work up to greater difficulties as your fitness develops. You should be in this for the long haul, so don’t over do it in the first few days! Start with what you are able to do and aim to progress over time. Also, seek advice from your physician if you have any health conditions or concerns.

In my next post, I will be outlining a strategy for managing and improving your cardiovascular exercise and fitness. This will provide a workable guide for any person who is ready to begin exercising TODAY, or who has been exercising and wishes to develop further.

Please be advised that when you exercise your body uses more oxygen and as a byproduct more free radicals are created within your body. Free radicals are volatile molecules, which attack and damage healthy cells in a process called oxidation (or free-radical damage). It is widely believed that we must ensure that we take in sufficient quantities of antioxidants (i.e. vitamins) to neutralise free radicals and protect our bodies against degenerative diseases.

Article Source: http://articles-mart.com

About the Author: Andrew Smith is an Independent Associate for Usana Health Sciences and is the webmaster of www.usanainhealth.com. Check out his health blog at www.usanainhealth.com/products and business blog at www.usanainhealth.com/business

By Jacob Mabille

You’re pregnant and you know you should exercise – but how much and what exercises should you do? You want to stay in shape and be able to lose you “baby fat” as quickly as possible, but you don’t want to do anything that could endanger your baby. Here is some helpful information you should know about exercise during pregnancy.

Benefits of Exercise During Pregnancy

Just like at any other time in your life, exercise is good for you. A good exercise program can give you energy, keep you healthy, keep your bones strong, and build muscle

. This is all good, but what are the benefits while you are pregnant?

By exercising while you are pregnant, it will prepare you for the birth of your baby. Studies show that women who exercised during pregnancy had much easier, faster, and more efficient labors. By staying in shape, you will also be able to get back to your pre-pregnancy shape much faster.

Exercise during this time will also help you keep your weight gain during pregnancy under control and will help with common pregnancy problems like backache, constipation, and regulating your blood pressure.

Cautions

As good as exercise is for you during pregnancy, there are some things you need to take into consideration. Avoid any exercise that increases your risk of falling, that involves any contact, or is performed at high altitudes. At high altitudes, you have less oxygen to breathe in and this means that you will have less oxygen for your baby. Lack of oxygen for you baby means  brain damage.

While weightlifting isn’t a bad exercise, it is always best to avoid any excessive straining or lifting of weights during the first trimester. During the second and third trimesters, you may lift weights, but keep it light and just tone your muscles.

Cardiovascular exercise is always good, but don’t do any high-impact aerobics that include jumping, hopping, twisting, bouncing, or jerking. Your joints are much more flexible during pregnancy because your body is getting ready for birth. You can easily strain your joints by doing exercises that include these movements.

Don’t exercise to the point where you become overheated. Your body temperature affects your unborn baby and cause developmental problems.

Safe Pregnancy Exercises

So, with all of these restrictions, what can you do? Two exercises that you can always do are swimming and walking. Swimming doesn’t involve any impact and it conditions all of your muscles. Walking is good for everyone – just don’t walk to the point that you overheat.

Now that you know the basics about exercise during pregnancy, start a good exercise program that is regular and consistent. When you breeze through delivery because you are in great shape and when you lose your “baby fat” quickly you will be glad you did.

Source: http://www.healthguidance.org/authors/205/Jacob-Mabille

Foam Roller Exercise Video

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Get Back In Shape: Workout For Beginners

How do the celebrities with busy lifestyles keep fit?

Kate Hudson is naturally athletic and is often seen with her gym kit on. Whether it’s splashing by the seaside, jogging or playing with her young son, she’s always on the move. Her favourite sport? A  good game of tennis.
Dakota Fanning may only be 14 but  she knows the importance of a healthy lifestyle. Her sport of choice is cheerleading, which is a workout in inself!
Jessica Biel has admitted she works hard in the gym to keep in shape. Running seems to be also in favour with this star.
Miley Cyrus is clearly a big  of cycling. Constantly photographed whizzing around town on two wheels, it’s definitely a fun way of keeping fit.

Misha Barton says walking your dog is a great incentive to keep fit and active.

Posing may be hard work but it’s not at the top of the list of high-energy burners. To keep toned Paris Hilton is often spied with her bike

Reese Witherspoon is a young mother of two, Reese has put in the effort to maintain her slender frame. Far from a faddy dieter, she sets a good example to her family and opts for running to keep fit

Leighton Meester may look picture perfect but according to reports, the actress loves to keep fit with a spot of martial arts. Taekwondo and karate are a great workout.

Whilst we may have bodies designed for racing across the country, many of us live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to the bed.

It was not always this way. Not long ago in the United States, a man who worked on a farm did the equivalent of 15 miles of jogging every day; and his wife did the equivalent of 7 miles of jogging.

Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we have to seek it out.

In fact, health experts insist that obesity problem is probably caused at least as much by lack of physical activity as by eating too much. Hence, it is important that people need to move around.

However, that does not mean that a lap or two around the old high school track will offset a daily dose of donuts. Exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for a while.

Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do every day to make sure that you get the exercise you need.

1. Get quality sleep.

Make sure that you get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel worn out during the day, you are less likely to get much physical activity during the day.

In addition, there is evidence that people who are tired tend to eat more, using food as a substance for the rest they need.

2. Walking

It is probably the easiest exercise program of all. In fact, it may be all you ever have to do, according to some professional advices of some health experts.

Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while.

3. Walk the treadmill.

When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan.

Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk.

4. Make the time.

Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule.

Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.

Treadmill -Walking and running are natural forms of exercise. Walking is an easy way to improve general fitness, while running is an effective way to increase the body’s energy consumption.
Elliptical Cross Trainer-offer a full-body workout. No other fitness equipment offers the wide-ranging benefits of an elliptical trainer. The synchronized arm and leg movement provides a full-body workout using all major muscle groups; no-impact elliptical stride minimizes stress to joints; and the low perceived exertion from the fluid full-body motion provides a maximum calorie-burning workout that’s fun, challenging, safe, and most importantly, effective.
Exercise Bike / Ergometer Cycling is suited to people of all ages, sizes and conditions. Cycling is an efficient, pleasant and safe way to improve your general fitness and develop your leg muscles. It is also an ideal warm-up activity before a workout. An exercise cycle takes up little space and is an excellent piece of fitness equipment for the home.

Rowing Machine Rowing exercises all the major muscle groups. The heart rate quickly increases to the desired level, for effective calorie burning. Rowing increases oxygen intake capacity and strengthens muscles, especially in the neck and shoulders. Smooth, natural movements do not impact upon the joints, so training is both effective and safe.

Stepper On a stepper you work both legs simultaneously, so stepping effectively tones and strengthens the buttocks, thighs and calves. Training on a stepper is ideal for both fitness improvement and weight loss, and it also improves the action of the heart and circulatory system, raising oxygen intake capacity

The Deadlift is an important part of a strength building program. It may not be for everyone, but the benefits of the Deadlift in power or strength building program are many.

Deadlifts work your back, legs & forearms. Deadlifts don’t develop your legs like Squats do: your hips start higher. That’s why you can substitute Squats for Deadlifts in case of knee injuries.

By: Tom Beagle

People involved in sports, especially basketball, volleyball, soccer, and football, are often interested in finding ways to increase their vertical jump. There are many exercises and programs available that are specially designed for improving the vertical leap of a person. Before starting any of these programs though, you should at least be in good enough physical condition to start the program. Here we list a few exercises that you could start with before undertaking a training program. These will help get you started.

Warm Ups

Before starting the exercises, you need to warm up your muscles. Jog around for ten minutes or run up and down the stairs for a few minutes. Doing extensive leg stretches is another way to warm up the muscles. These simple exercises can help condition your body. Warming up before doing exercises helps you develop muscle fibers that are used for jumping.

Skipping Rope

Skipping rope is an exercise that should not be overlooked, as it will contribute in increasing the strength of your legs. Moreover, it helps maintain excellent cardiovascular condition. Do this exercise for fifteen to thirty minutes on a regular basis. Doing it early in the morning will give good results.

Knee Raises

Hold an overhead bar firmly, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees bent slightly. Hold this position and slowly raise your knees towards your chest. Squeeze your stomach muscles while doing this. Maintain the position of your knees for few seconds, before lowering your legs towards the floor. Repeat the process five times.

Knee Bends

One of the best ways to increase your leg strength is by bending the knees. Stand in an upright stance – straight, with chest out and keeping your back tight. Now, bend your knees slowly, keeping the back straight. Crouch, in a slow motion, to the maximum possible extent. Repeat this process 20 times.

Toe Raises

Stand straight. Now, raise your right leg in slow motion, until you can touch the tip of your toe with one hand. Pull down slowly and get back to the original position. Now, raise your left leg and repeat the process. Do this 30 times.

Sit-Ups

Sit-ups will be very helpful in improving your vertical leap. However, if you want to have commendable leg strength, simple sit-ups will not be enough. Bring variation to this exercise by lying down on the floor with the back in a straight position. Now, lift the shoulders from the floor, in a slow motion. Do this exercise daily for ten minutes, in the morning and at night. Be careful to use proper form. If done incorrectly, you can hurt your back. You can also try “crunches” instead of sit-ups (or as a variation). Exercises for your waist are important for all physical activity as it is the “core” area of your body and your ultimate all around strength and flexibility start here.

Article Source: http://articles-mart.com

Tom Beagle is a writer for EInfohound. You can get more vertical jump tips and information on vertical programs on our blog at verticaljump.einfohound.com.

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